Fitness Components
What fitness component allows you to run for a long time without getting tired?
Cardiovascular Endurance
What type of training involves running, cycling or swimming without stopping?
Continuous training
What does F stand for FITT?
Frequency
What happens to your heart rate when you start exercising?
It increases.
What is the first part of an exercise session called? and what are 3 reasons for it?
Warm up
Increase: Heart rate, Breathing rate, Body temperature, Blood flow to working muscles, Oxygen delivery to muscles, Muscle flexibility, Joint mobility
What fitness component allows you to change direction quickly while maintaining control?
Agility
What type of training involves alternating between periods of exercise and rest?
Interval training
What training principle involves gradually making exercise harder as your fitness improves?
Progressive overload
Name ONE acute effect of physical activity on the respiratory system
Breathing rate increases
What are the three main sections of a training session?
Warm-up, main set and cool-down.
Name the 5 health-related fitness components
1. Muscular Strength
2. Muscular Endurance
3. Cardiovascular Endurance
4. Flexibility
5. Body Composition
What type of training involves completing a series of exercise stations?
Circuit training
An athlete trains their legs to improve their running speed. Which training principle explains why they should practise activities specific to running?
Specificity
What is the difference between an acute effect and a chronic effect of physical activity?
Acute effects happen during or immediately after exercise, while chronic effects develop over time through regular exercise.
When should you perform static and dynamic stretches?
Dynamic = warm up
Static = cool down
What is the difference between muscular strength and muscular endurance?
Strength is the ability to produce force, while endurance is the ability to repeat or maintain muscle contractions over time.
Explain the difference between continuous training and interval training.
Continuous training involves exercising without rest, while interval training alternates between work and recovery periods.
What is 1 way you could add Progressive Overload to training program that has the athlete running 5km in 30 minutes for 3 weeks.
Week 1 - 5km in 30 minutes
Week 2 - 5km in 28 minutes
Wee 3 - 5km in 26 minutes
Explain TWO chronic effects of regular physical activity on the cardiovascular system.
The heart becomes stronger and more efficient, and resting heart rate may decrease.
Why is rest important in a training program?
It allows the body to recover, repair and adapt.
A basketball player needs to jump high to collect a rebound. Identify TWO fitness components they need and explain why.
Power to jump explosively and muscular strength to produce force.
A netball player wants to improve their speed, agility, strength and cardiovascular endurance in one session. Which type of training would be most suitable? Explain your answer.
Circuit training because it allows the athlete to complete different exercises targeting multiple fitness components.
Explain what T for Type means and give 4 examples
T – Type refers to the kind of exercise or physical activity you do during training. It should match the fitness component or goal you want to improve.
Aerobic, anaerobic, strength, & flexibility
During exercise, stroke volume increases. Explain what stroke volume is and why it is important for delivering oxygen to working muscles.
Stroke volume is the amount of blood pumped out of the heart's left ventricle with each heartbeat. During exercise, stroke volume increases, allowing more oxygen-rich blood to be delivered to working muscles to help them produce energy.
A student completes an intense sprint session and immediately sits down without completing a cool-down. Explain TWO reasons why this is not recommended.
Their heart rate and breathing rate remain elevated and should gradually return towards resting levels.
A cool-down helps the body transition from exercise to rest and can reduce the likelihood of feeling dizzy after suddenly stopping.